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Choosing to see a therapist is a huge decision. It\u00e2\u20ac\u2122s that moment when you decide:<\/p>\nChoosing to see a therapist is a huge decision. It\u00e2\u20ac\u2122s that moment when you decide:<\/p>\n
As a therapist, I can often perceive a shift in the person I\u00e2\u20ac\u2122m speaking to on the other end of the line once that first appointment has been set. I can sense that person breathing just a little bit easier, and there\u00e2\u20ac\u2122s often a subtle acknowledgment of hope and even accomplishment, as in, \u00e2\u20ac\u0153I\u00e2\u20ac\u2122ve just taken the first important step toward my future well-being.\u00e2\u20ac\u009d<\/p>\n
What leads up to that first step? How can you take that first step with more confidence<\/a> so that you don\u00e2\u20ac\u2122t feel like you\u00e2\u20ac\u2122re grasping at straws? So that you feel empowered in the process?<\/p>\n I recommend doing five things before finding a therapist.<\/p>\n [fat_widget_right]<\/p>\n It\u00e2\u20ac\u2122s helpful to have a goal or two in mind as you begin. For example, are you focused on processing a particular incident in your past? Are you interested in developing better communication skills<\/a>? Are you eager to challenge the way you customarily think about yourself or the world around you (your inner dialogue)? Do you want to create a toolbox for coping with anxiety<\/a>? Are you looking for a \u00e2\u20ac\u0153safe\u00e2\u20ac\u009d place to express your feelings regarding a loss<\/a>?<\/p>\n It can be helpful to have a place to begin and to be able to express that to the person you choose to work with. Of course, you can alter your goals or add to them once you begin counseling. Sometimes a deeper objective comes to the surface later on, once a therapeutic foundation<\/a> and a sense of trust has been established.<\/p>\n Find out which therapists in your area are accustomed to helping people with the kinds of things you hope to explore. Most therapists have online profiles that outline the type of work they typically engage in.<\/span><\/p>\n Find out which therapists in your area are accustomed to helping people with the kinds of things you hope to explore. Most therapists have online profiles that outline the type of work they typically engage in.<\/p>\n If you\u00e2\u20ac\u2122re comfortable asking, find out if people you trust have any recommendations. You will need to be sure that if you choose to work with someone who also counsels someone you know, you will not find yourself censoring what you have to say. (You can expect anything you say to remain confidential.) Otherwise, it\u00e2\u20ac\u2122s probably best to find someone on your own.<\/p>\n Stack the odds for a successful and pleasant experience in your favor. This might mean finding someone you don\u00e2\u20ac\u2122t need to travel too far to see, finding a therapist who has an ample parking lot (so that you don\u00e2\u20ac\u2122t get stressed trying to find parking each time you go), making sure the office is handicap accessible, or ensuring the office has hours that will accommodate your schedule. You want to remove as many potential barriers as possible to getting there and obtaining the help you desire. You certainly don\u00e2\u20ac\u2122t want therapy to add an additional layer of stress<\/a>.<\/p>\n This leads us to the third thing to do before therapy.<\/p>\n Be familiar with the insurance coverage you have, if any, and what it will cover in terms of behavioral health, both in-network and out-of-network. Find out if you have a deductible and how much you have satisfied so far, what the therapist\u00e2\u20ac\u2122s fees are, what your copayment is, whether you need a referral or authorization, and whether you are allotted a limited number of sessions. Having this information will enable you to be an informed consumer.<\/p>\n It\u00e2\u20ac\u2122s best to know what therapy will cost per session before you begin so there are no surprises once you start. Again, you want it to be as comfortable and smooth a process as possible.<\/p>\n Write down the name, number, and location of the therapist you are calling, as well as the questions you want to ask. This way, you can keep track of responses if you reached out to more than one counselor. Don\u00e2\u20ac\u2122t be afraid to get the answers you need. You may want to ask the therapist directly about how they work, how long the sessions are, and how often you will typically meet. Feel free to ask about office procedures such as last-minute cancellations, what happens when there\u00e2\u20ac\u2122s bad weather, etc.<\/p>\n This conversation gives you the opportunity to get a \u00e2\u20ac\u0153vibe\u00e2\u20ac\u009d or sense of whether you will be comfortable working with a particular therapist.<\/p>\n Finally \u00e2\u20ac\u00a6<\/p>\n You will get out of counseling what you are willing to put into it. It\u00e2\u20ac\u2122s not always easy. It requires thought, introspection, reflection, and effort, a willingness to \u00e2\u20ac\u0153try on\u00e2\u20ac\u009d different perceptions or experiment with alternative behavioral approaches.<\/p>\n Know that there will be days you will feel resistant and won\u00e2\u20ac\u2122t want to attend your session. I tell people I work with in therapy that THOSE sessions, when you DO show up, are often the most meaningful and powerful ones. Hesitation can serve as a signal that important work is about to be done. Showing up and telling your therapist that you contemplated canceling can open up a significant dialogue about where you are in your healing process, as well as where you\u00e2\u20ac\u2122re going.<\/p>\n1. Think About What You Want to Gain from the Counseling Process<\/h2>\n
2. Do a Little Research<\/h2>\n
3. Explore Your Behavioral Health Benefits<\/h2>\n
4. Have Questions Ready When You Schedule Your First Appointment<\/h2>\n
5. Prepare to Do Some Work<\/h2>\n